What is your favorite exercise to build your calves? Weight? Sets?Reps? I know it requires time and consistency but this is the one body part that I am most unhappy with my current results. Thanks.
jlhflex
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There's a common misconception that calves are supposed to be high reps. They're finding that regardless of what type of muscle fibers you have fast or slow twitch, creating calves just like you would any other muscle is why a majority of people don't grow their calves. Calves take a brutal beating all day long. It's not that it's just genetics which do play a part, depending upon where you're insertion point is high or low. But anyway standing calf raises, knees locked to allow you to really stress the calf, focusing on the eccentric or the downward phase of the movement. really stretching at the bottom for a good pause and then a powerful concentric on the upper phase. Treating them like you do any of the muscle group with a weight that you're able to perform 12 to 15 reps. Calves really have to be punished. Not just one or two exercises at the end of your leg workout but two and three times a week with a little bit higher volume three or four exercises. There's also been some studies done that say, seated calves really don't benefit nearly as much as standing calf raises. It goes for calf raises on leg press as well. how volume standing moderate to low weight high reps 45 set 3 or 4 times a week is what someone just said and that is actually perfect. Calves are the most conditioned muscle in the entire body because of how much were on them so going to the gym and doing two or three exercises not to failure and just moving on one or two times a week is nothing on calves.
Ivan-The-Roman
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I would keep it simple if I were you, start with 2 sets of 12-15 and build up from there. I would suggest a standing calf raise, perhaps on a smith machine to assist to keep you balanced. go through a full range of motion, meaning lower your heels as deep as possible and raise and squeeze at the top. do not bounce off the bottom. Keep it movement controlled and you will see and feel the muscles take a beating.
salmong
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Do them on the machine standing if available, or use a dumbbell and do one leg at a time inclined on the platform. Milk the bottom position and keep the legs straight.
Do them at the beginning of your routine when you're fresh rather than at the end. And train them at least twice a week. The number of sets is up to you, whatever you can recover from for the next session, but keep the rep count higher. Anything between 12-25 is fine.
AriesWarSpirit
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Honestly. Nothing. I noticed a huge increase on my calves once I went with barefoot shoes. Calves are the proper shock absorbers when running with proper form and bare feet. It allows for proper range of motion as well. This is just my personal opinion.
carlosfromspain
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Calves are composed of gastrocnemius and soleus muscles, but unlike the soleus the gastroc is biarticulate so only calf exercises with the knees straight train the gastroc effectively so stick to straight knee exercises.
Also they tend to respond well to lengthened training specifically long length partial.
Personaly I train them on the leg press as a superset inmediately after the leg press so it badically ads no time to the workout, so that is 10 sets a week for an extra 5 min of workout time, and that is another 16 sets per week.
And also standing single leg calf raises with the heel hanging off a step in order to do long length partials while grabbing a 45 lbs plate, again superset with another exercise since they require little rest saving a lot of time.
Ivan-The-Roman
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As far as you stick to the basics as I described above: use a full range of motion and controlled movement. A slant board can be used to create elevation and you can lower your heels into the depth of the board. Depending on its gradient it can be a good tool especially if you don't have great ankle mobility and need to scale it
LiftingLynx
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I've enjoyed doing single leg calf raises with a heavy plate or DB. Set up next to a wall or a racks pole for balance. I stacked 2 45 bumper plates and did them off the edge of that. Hold the weight on the side you are working and use the other arm for balance on the wall or pole. I do 9-12 reps each side, 3 second hold at top and at bottom of the movement. Burns like hell but that's the point right? 🤌
BekiSW
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Even starting with bodyweight/dumbbell calf raises.
I find it convenient to use the leg press if you're already there, as well.
Agree that the higher rep with the calves works 👍
Arthur.Sunny
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Your one and only key indicator of your progress in calves development is the increase of the weight you are able to work with. I was able to make substantial progress by making only one exercise with 2-3 working sets twice a week in a separate workout. This exercise is Weighted Single Leg Calf Raise. I do two warm-up sets followed by 3 working sets (two of them failure sets) with 8-12 and 12-15 reps accordingly. The focus is on heavy sets with 8-12 reps I start with. I work with a dumbbell in one hand, however, you can use weight vest as well, additionally. I take up to 150-180 s rest time between sets. However, some athletes may be able to reduce the rest time to as little as 90 seconds without having to reduce the working weight too much.
Pumping_Irony
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Hey, I heard you recently got a slant board 😆 I've never used one, but i want to. I just recently learned about them from watching the knees over toes guy or ATG mobility.
I believe calves should be trained like abs, high reps with lots of burn🔥
50 comments
Standing, moderate to low weight, high reps,4 or 5 sets, 3-4 sets a week.
Do them at the beginning of your routine when you're fresh rather than at the end. And train them at least twice a week. The number of sets is up to you, whatever you can recover from for the next session, but keep the rep count higher. Anything between 12-25 is fine.
This is what helped me with mine. 😉
Also they tend to respond well to lengthened training specifically long length partial.
Personaly I train them on the leg press as a superset inmediately after the leg press so it badically ads no time to the workout, so that is 10 sets a week for an extra 5 min of workout time, and that is another 16 sets per week.
And also standing single leg calf raises with the heel hanging off a step in order to do long length partials while grabbing a 45 lbs plate, again superset with another exercise since they require little rest saving a lot of time.
I find it convenient to use the leg press if you're already there, as well.
Agree that the higher rep with the calves works 👍
Second choice.
calf raises on seated leg press.
my gym doesn't have a calf specific option.
I believe calves should be trained like abs, high reps with lots of burn🔥